Always Be Dancing

The Art of Movement for Every/body & Mindful Book Reviews By Eve


Leave a comment

GROOVE & FLOW starting 1/11/2021

GROOVE & FLOW is back starting 1/11/2021

Please send me an email to register. A link will be sent to you. Save time and register for 1/18/2121 at the same time.

Classes will remain fully online 7PM Monday nights.

I request $10 for these classes, but welcome all regardless.

Payment options:

Venmo (@Eve-Costarelli; Cell-1643)Paypal
AdamAnt_Eve@hotmail.com
Checks: Eve Costarelli, 16 Porter Road, Natick, MA 01760

Thank you so much for being part of the ever growing Groove & Flow community.

Sending much love and light for the New Year!

Eve

BTW! Do you know I have a Facebook group for a shared mindful experience? Please check it out! 108 Days Of Everyday Mindfulness

#yoga #dance #accessible #embodiedmovement #mindfulmovement #music #Qigong #onlineyoga #online #instruction #groove&flow #grooveandflow #alwaysbedancing #alwaysbdancing #iameve #meditation #groovy


Leave a comment

Groove & Flow 11/16/2020: Light-Bright!

Tonight starts the mantra of Light-Bright. We need to be the brightness that conquers the darkness of the winter months and to allow the good in us to conquer the evil. We all have the proverbial devil and angel on our shoulders it is just how we react to them is what separates us. We need to be the light and shine as bright as possible to lead the way into a more positive time of growth for us, personally, communally and globally.

To keep your vibration bright, light and at a high frequency, make time for self care every day. Yoga, meditation, clean food, positive affirmation, kindness, Qigong…..set aside time each day-in a routine-for a formal practice and then encourage as much mindfulness into your daily life as possible.

Seated Breathing Sequence:

  • Gyan mudra. Breathe in 4 sniffs; breathe out 4 sniffs. Last sniff in, ends the full inhale/Last sniff out, ends the full exhale. (1min.)
  • Clasp hands. Leave a space for a diamond to form. Powerful inhales and exhales. (1 min.)
  • Press hands together very hard. Make a diamond. Press the piece of coal so tightly a diamond forms. Continue powerful breathing. (1 min)
  • Inhale & Squeeze as hard as you can. Hold breath-tighten every part of the body as tight as possible. Breathe out & release.

Today’s set is for spinal flexibility and the release of pent up stagnation so we will become lighter and brighter.

Playlist:
Myopia by Moby
Circling by Four Tet
Sea Of Stars (Remix ft. Amanda Giacomini) by MC Yogi
Keep On Movin’ by Soul II Soul
River by Ibeya
Synchronize ft. Jarvis Cocker by Discodeine
I Want To Be Free by Ohio Players
Rude Movements by Ahsford & Simpson
Can You Feel It (Instrumental) by Mr. Fingers
The Ancient Gong by Guru Terath Kaur Khalsa
Sweat (Sweat the Club) by Jay Williams
Groove & Flow playlist 11/16/2020

Ayurvedic Tips for Autumn

Fall is a time of transition. Trees, shrubs, animals and birds are preparing for the winter. They are all gathering the energy, including nutrition, that they will need to survive the winter. Temperature is dropping and the wind is slowly gathering strength, carrying with it a hint of winter on its breath. Autumn is windy, erratic and cool.

These are all qualities shared by vata dosha (vata-wind/dosha=energy) 

Vata is one of the three energetic forces of the subtle body, the inner happenings of the life inside your body.. This particular dosha corresponds with the elements of air and ether (space). Thanks to the airy and mobile qualities of vata, it plays an integral part in healthy bodily functions such as digestion, the flow of breath, and communication between the mind and the nervous system. Vata types tend to have creative personalities and are often inquisitive in nature.

Excess vata can cause the body, mind, and emotions to feel scattered like the wind. This type of imbalance can happen to anyone, regardless of their Ayurvedic constitution or body type.

Ayurvedic tips to balance Vata this fall:

1. Enjoy warm cooked foods. Foods made with a little olive oil or ghee have a wonderful soothing effect that immediately calms down restless Vata. Root vegetables, hearty grains, soups, and stews are recommended. Cooked grains – like oatmeal, tapioca, cream of rice, and cream of wheat – and most nuts and seeds are also beneficial.

2. Use warming spices like ginger, black pepper, cinnamon and cumin, but not extremely hot spices like cayenne pepper.

3. Enjoy warm beverages such as chai or golden milk.

4. Eat less cold and raw foods. 

5. Take extra care of your skin with a warm sesame oil self-massage. 

6. Increase stillness in your day to connect with yourself. Vata is aggravated by feelings of fear and insecurity.

7. Get enough sleep; nap when you need.

8. Reduce stress by consciously practicing yoga, meditation, long deep breathing and alternate nostril breathing.

9. The colors we wear can greatly contribute to how we feel. To help us feel light, be sure to wear bright colors, such as a camisole, a scarf or a pair of sox. Choose the color that makes you feel the lightest and brightest you, you can be. Its a sure fire way to add the perfect color splash into your day to keep you light and bright and uplifting.

10. Try to stick to a regular routine: go to bed at the same time, meditate daily, yoga every morning.


Leave a comment

Floor Yoga Set For A Broken Ankle

My brother just had surgery because he broke his ankle. The injury is still very fresh so I created a yoga set that he can do sitting on the floor with his legs straight out (pillow under the knees to soften, when needed). He can gradually change these to seated in a chair but for now the weight and shape of the cast and the recentness of the accident, it is best to keep him on an even, low level. He will be most grounded in this position.

I suggest setting a timer for each section and keeping the sections evenly timed. Try 1-5 minutes each to start.

Yoga 11/11/2020

Start with Deep Belly Breathing:

* Sit comfortably, upright but not rigid or lay down.
*Close your eyes or keep them softly focused on one object. Having an actual spot for eyes to focus on is very important as it gives a home base for the eyes when the mind wanders. You can use the tip of your nose, a spot on the wall or through closed eyes, the third eye point.
*Place your hands on your lower belly, on your legs or in your lap.
*Create your own quiet, still space inside. I call this your Inner Love-Shack.
*Inhale through your nose. Keep your mouth closed. Your belly should fill round on the inhale. Your body will feel like it is a balloon being filled up.
*Notice the pause at the end of your inhale.
*Slowly let the air out through your nose. You want the exhale to be long and gentle. Your belly will soften. If a mouth exhale is done, keep the lips slightly pursed and allow the air to seep out slowly as if you are trying to ripple a flame of a candle.
*Notice the pause at the end of the exhale.
*Repeat 3-5x or as long as you like. If your mind wanders, just pull it back to the breath and the sensation of your hands. 
*When finished, sit quietly for a few moments and enjoy the stay in your Inner Love-Shack, inside and out.

  1. Cow/Cat: Legs out, back not against a wall/bedside, hands on knees. Close eyes and beam out through the third eye point and add in the chant “sat” Nam” or whatever resonates with you to keep a high positive vibration happening in your head and throughout your body.
  • With chin moving up (cow) & down (cat)
  • Without chin moving 
  • Breathe in open chest, lift chin, lift puppy tail
  • Breathe out cat, curl forward (arch back like a halloween cat), drop chin
  • Breathe in your pelvic bowl spills water out the front
  • Breathe out the pelvic bowl spills water out the back
  1. Holding Up The Sky With One Hand (Legs out, can be gently backed up to a support) Start with hands on belly and return there on each exhale before you switch sides.
  • Press down with one hand to keep the floor from coming up. 
  • Press up the sky with the lower palm on the other hand. 
  • Breathe in as you stretch up & open; breathe out as you, bring the energy to your power belly and change sides.

Holding Up the Sky With Two Hands 

  • Start with both hands on lower belly
  • Breathe in as the hands travel up.
  • Stretch up over head, with both hands, from the lower palm. 
  • Breathe out, hands return to belly.
  1. Stealth Ninja (Legs out, body slightly pulled away from support, so that hand can snake behind)
  • Press one hand forward near your shoulder and chin, to ward off an attacker. It has the sensation of being propelled in that direction.
  • At the same time, look over the opposite shoulder, as if to check behind you. 
  • The other hand is behind the back reaching in in the same direction the head is facing. Your body is moving in one direction and you are looking over the other shoulder while at the same time the back hand is reaching as if to grab a friend’s hand
  1. Hip Circles (legs out, support under knees advised, hands on knees)
  • Move hips around in a circular motion in one direction, like an old fashioned coffee grinder
  • Repeat in the other direction.
  1. Backbend
  • Hands behind on the floor
  • Lift chest and lean back.
  • Head can drop behind, but keep chest lifting and open and back strong.
  1. Forward Fold
  • Fold forward but have knees comfortably bent
  • The “goal” is belly to thighs; knees bent more will facilitate this 
  1. Square Breathing
  • Breathe in (count 4/5/6/7/8…your choice)
  • Hold same amount
  • Breathe out same amount
  • Hold the same amount.
  • Repeat
  1. 4 Cycle Breath
  • In/Out nose
  • In/Out mouth
  • In nose/Out mouth
  • In mouth/Out nose.
  • Repeat


Leave a comment

Groove & Flow: Your Vibe Attracts Your Tribe

Groove: Movement relaxation series to relax the entire body

Flow: Short & Sweet Kriya to get the energy moving

Playlist:
Myopia by Moby
Circling by Four Tet
Swisha by Ratatat
Running Up That Hill (Instrumental) by Kate Bush
Samba de Orfeo by António Carlos Jobim
Dazz by Brick
Be Still by Beautiful Chorus
My Secret Lover (Diplo Remix) by Private
I Was Born This Way (12 Instrumental) by Carol Bean
Like Some Dream I Can’t Stop Dreaming (Break Mix) by Daniel Wang
Synchronize Ft. Jarvis Cocker by Discodeine
I Want To Be Free by Ohio Players
Groove & Flow playlist for 11/9/2020

Ayurvedic Tips for Autumn

Fall is a time of transition. Trees, shrubs, animals and birds are preparing for the winter. They are all gathering the energy, including nutrition, that they will need to survive the winter. Temperatures, although right now quite balmy, are going to drop and the wind is slowly gathering strength, carrying with it the whiff of winter on its breath. Autumn is dry, rough, windy, erratic and cool.

These are all qualities shared by vata dosha (vata-wind/dosha=energy) 
Vata is one of the three energetic forces of the subtle body, the inner happenings of the life inside your body.. This particular dosha corresponds with the elements of air and ether (space). Thanks to the airy and mobile qualities of vata, it plays an integral part in healthy bodily functions such as digestion, the flow of breath, and communication between the mind and the nervous system. Vata types tend to have creative personalities and are often inquisitive in nature.
 
Excess vata can cause the body, mind, and emotions to feel scattered like the wind. This type of imbalance can happen to anyone, regardless of their Ayurvedic constitution or body type.

Here are a few simple ayurvedic tips to balance Vata this fall:

1. Enjoy warm cooked foods. Foods made with a little olive oil or ghee have a wonderful soothing effect that immediately calms down restless Vata. Root vegetables, hearty grains, soups, and stews are recommended. Cooked grains – like oatmeal, tapioca, cream of rice, and cream of wheat – and most nuts and seeds are also beneficial.
2. Use warming spices like ginger, black pepper, cinnamon and cumin, but not extremely hot spices like cayenne pepper.
3. Enjoy warm beverages such as chai or golden milk.
4. Eat less cold and raw foods. 
5. Take extra care of your skin with a warm sesame oil self-massage. 
6. Increase stillness in your day to connect with yourself. Vata is aggravated by feelings of fear and insecurity.
7. Get enough sleep, nap when you need.
8. Reduce stress by consciously practicing yoga, meditation, long deep breathing and alternate nostril breathing.
9. The colors we wear can greatly contribute to how you feel. Choose colors from the environment around you. In this cooler season of autumn, warmer richer hues, like autumn’s foliage, are a great choice. Adorn yourself with rich red, warm gold, and burnt orange.
10. Try to stick to a regular routine: go to bed at the same time, meditate daily, mindful movement every morning.
Simple techniques to help you feel grounded, steady, and nourished all season long!


2 Comments

Wanna sleep like a baby?

My granddaughter, Aubree

Wanna sleep like a baby? Tonight’s groove and Flow is the kriya for Conquering Sleep, plus foot massages and the perfect bedtime meditation.

Kick the sleep aids and conquer sleep on your own (disclaimer…this is not an easy set)The resulting sleep is blissful!

If sleep is a constant problem for you, practice this kriya regularly for 90 days. It can be done before bed at night or in the morning. We waste billions of dollars on sleeping aids and stimulants when a much safer and more stable approach exists in exercise and meditation. Unfortunately, the exercises take effort; a pill doesn’t. If you choose to put the effort into this kriya, it will eliminate sleep disturbances and give you alertness throughout the day.

I Am by Nirinjan Kaur
Rock On Hanuman (Omstumental) by MC Yogi
Adi Shakti by Benjhamin
Hari Har by Jai-Jagdeesh
Har Haray Hari Wahe Gurut by Kamari & Manvir
Be Still by Beautiful Chorus
Sa Ta Na Ma by Jiwanpal Kaur
Playlist for 10-26-2020

Mimi and Aubree

Many people have difficulty going to sleep even though they are tired. Most of us would agree that the deeper and more peaceful the sleep, the stronger, more focused, more kind  we feel the next morning. There are several things that we can do to promote deeper and more restful sleep:

  1. Slow Down: Before going to bed, begin to slow everything down. Put down your phone. Move slower. Stop ruminating. Make a list of what you need to do the next day and leave the list in another room. This will allow you to clear your mind and also allows the energy to start balancing so you will be able to accomplish what you want to get done, but be free of it for the night. If there is something on your mind that you have not been able to resolve, make a special list turn it over to a higher power (an angel, a god, whatever you relate to) for the night-this power will focus their activity on the list through the night and free you of it.
    Feel complete about the day. Acknowledge yourself for what you accomplished and lessons learned. Forgive yourself for anything that lingers. No one’s perfect, so let it go. Make a list of five things you are grateful for. Prepare yourself to devote the next hours to peaceful, un-preoccupied sleep. You not only deserve it; you need to rest.
  2. Eating Habits: Try to eat your last meal at least 2 1/2 hours before you go to bed. When you eat just before going to bed your energy is tied up with digestion and it is hard to sleep deeply. Eat lightly for your evening meal. Definitely try to not eat animal protein, fried or heavy foods. Soups, salads, steamed vegetables or other easily digested dishes are the best for the evening meal. Eating dairy at night will make it more difficult to get up the next day (so skip the ice cream, yogurt or large glass of milk before bed).
  3. Left Nostril Breathing: The two nostrils are associated with two very different energies. Breathing through the right nostril, we are energized and stimulated. Breathing through the left nostril, we relax and calm down. Our breath naturally changes dominant nostrils approximately every 2-1/2 hours. After eating our nostrils will change to the left to accommodate the energy needed to digest our food. That is one reason why we feel like sleeping after eating.
Grandpa and Aubree

You can tell which nostril is dominant at any time simply by blocking off one, then the other. The dominant one is easy to breathe through and the less dominant one feels like it is blocked.

It is useful before going to bed to sit quietly, block off the right nostril and breath long and deeply through the left nostril. Slowing down the breath to 4 or less breaths per minute also facilitates sleep. You can mentally chant Sat Nam while you breathe to help your mind “erase”.

This meditation below has been a life saver for me.

I do this meditation for 5 minutes every night before bed, plus I usually add on at the end, 4-8 repetitions of the 4-7-8 Breath (see below) just to seal the deal. I sleep through the night now. I do not take any sleep aides.

Breathing and Mantra: Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA If you do not connect with this chant, you can substitute with something like “I AM So Calm” or “I Will Sleep Deep” with the four parts of the inhale breath.

Hold the breath and mentally repeat 4 repetitions of SA TA NA MA (or your chosen chant). This will be 16 counts

SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA*

I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm*

I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep*

Then exhale in 2 equal strokes, mentally projecting WAHE GURU (Wonderful/Inner Sage; Wonderful/Inner Guide)

Time: Set a timer for the length of time you want to meditate. Start with a few minutes and work up. I find 5 minutes is a good reset for myself. You can continue for 11, 15, 22, 31 or even 62 minutes. This meditation will often put you to sleep before you complete the allotted time.

4-7-8 Breath (you can also try this as a stand alone bedtime meditation):

Breathe in with your nose for the count of 4.

Hold breath for the count of 7

Breathe out through rounded lips, making a gentle whooshing, for the count of 8

Repeat this 4-8 times; or set a timer and practice for 5-10 minutes before bed.

https://www.3ho.org/3ho-lifestyle/health-and-healing/healing-yogic-foot-massage


Leave a comment

Yoga Books and Online Health and Wellness Classes at the Morse Institute Library

I am so lucky!

A few years ago, I taught teen yoga workshops for the library. They were a lot of fun and I really enjoyed sharing them with the community through the library. One of the best things, is that all programs through the library are open and accessible to all and are free of charge for the participants.

Fast forward to now. The teen librarian shared my name with the adult programming coordinator and voilà! through a generous self-help grant, I am now offering my Groove & Flow series through their online event portal (search for yoga in calendar). Here is the link to my online yoga video-library. Along with my classes, the library has been able to bring a fabulous online Qigong program with Dr. Ming Wu and Dr. Wei Li. Here is the link for the online Qigong video-library.

I skimmed though the library’s yoga book selection and created a list of books that I thought would compliment my teaching. Of course, there are so many yoga books available, so my list is just a snap shot of some. This list does not include children’s books (here’s are two good blog posts I wrote “My Top 20 Books About Yoga For Kids” and “21 Mindfulness and Yoga Books and card Decks For Kids”)

  • Accessible yoga: poses and practices for every body by Jivana Heyman  
  • Adaptive yoga moves any body by Mindy Eisenberg  
  • Autumn winter spring summer by Sandra Sabatini, Silvia Mori
  • Chair yoga for seniors: stretches and poses that you can do sitting down at home by Lynn Lehmkuhl
  • Chair yoga: seated exercises for health and wellbeing by Edeltraud Rohnfeld
  • Chair yoga: sit, stretch, and strengthen your way to a happier, healthier you  by Kristin McGee  Gentle yoga : a guide to low-impact exercise by Lorna Bell and Eudora Seyfer
  • K.I.S.S. guide to yoga by Shakta Kaur Khalsa 
  • Lilias! yoga gets better with age by Lilias Folan
  • Relax into yoga for seniors : a six-week program for strength, balance, flexibility, and pain relief  by Kimberly Carson, MPH, E-RYT; Carol Krucoff, E-RYT 
  • Relax into yoga for chronic pain: an eight-week mindful yoga workbook for finding relief and resilience by Jim Carson, PhD, Kimberly Carson, MPH, C-IAYT, Carol Krucoff, C-IAYT  
  • Restore and rebalance : yoga for deep relaxation by Judith Hanson Lasater, PhD, PT  
  • Yoga for body, breath, and mind : a guide for personal reintegration by A.G. Mohan
  • Yoga for healthy aging : a guide to lifelong well-being by Baxter Bell, MD, Nina Zolotow
  • Yoga for women by Shakta Kaur Khalsa 
  • Yoga for women : wellness and vitality at every stage of life by Shakta Khalsa 
  • Yoga for osteoporosis : the complete guide by Loren Fishman, Ellen Saltonstall  
  • Yoga in bed : awaken body, mind & spirit in fifteen minutes by Naomi Sophia Call    
  • Yoga mind & body by Sivananda Yoga Vedanta Centre  


Leave a comment

Groove and Flow Online September-December 2020

I am excited to have the opportunity to bring to the community Groove & Flow classes through the Morse Institute Library’s Online Event Portal.

My next Groove & Flow is Saturday September 19th at 11:00AM. Registration is open now.

Groove: Late Summer and the Earth Element

Flow: Balance, Harmony and Rhythm 

Coming Soon:

Mondays @ 7PM (Registration opens 2-weeks ahead of each date)

Monday: September 28

Mondays: October 5 & 19

Mondays: November 2, 16 & 30

Monday: December 14

Please check out my latest blog post 

Purpose, Intention & Patience

Check out my videos on YouTube


I am available for:

  • Motivation sessions. Please let me help motivate you! 
  • Online classes for Adults and Children. Privates and groups.
  • Video production for private and community use. 
  • Please email me for more information AdamAnt_Eve@hotmail.com

The next Grounding In Community will be held on Natick Common, Sunday September 27th 1:30-2:55. I hope you will join us for inspiring community connecting event. I will be leading a wonderful short Groove & Flow activity for everybody to enjoy.


1 Comment

Groove & Flow with Eve: The 4 U’s

This is Kundalini yoga done my way. This is the set or kriya called the 4 U’s. They are for you! Through stillness, your Prana or life force is invigorated.

The full set would be 11 minutes for each pose with an 11 minute Savasana. In this video, each pose is 5 minutes, hence a 5 min total relaxation at the end.

Here is the video for you to follow. Please enjoy this amazing set. Once in your position, do not move. Let the energy circulate itself.


Leave a comment

Eve Costarelli’s Online Offerings: Groove and Flow Yoga and Dance Breaks (all ages; all abilities) May-June 2020

All of my online group offerings are being offered without a set fee to enable broader participation. I gratefully accept donations of any amount.If you are able to do so, please make a donation, through Venmo, PayPal or check (info included below)*

My Tween/Teen/Adult and my Tots+ classes will be continuing through June and I encourage you to take advantage of them. After-School Yoga will resume in September.

In addition to group classes, I am offering private sessions. I am a certified therapeutic yoga teacher with over three-decades of teaching experience. I am passionate in my love for yoga and dance and for making movement accessible and possible for all. I love designing personal practices that will enhance your quality of life. I would love for you to enjoy the experience of my yoga. My ideal clients are children, women and families for these private sessions. Please contact me at AdamAnt_Eve@gmail.com for private lesson rates.

Practitioners are welcome on a mat or in a chair. Rock, roll or stroll! . 

Wishing you all love, peace and hope! Eve Costarelli

Eve Costarelli’s Online Offerings

All of my online offerings are being offered without a set fee to enable broader participation. I gratefully accept donations of any amount. If you are able to do so, please make a donation, through Venmo, PayPal or check (info included below)*

For Kids:

After-school Groove & Flow Yoga (on hold until September)

Groove & Flow Yoga for Tots+ https://commonstreet.zoom.us/s/717933065 Thurs. 10:00-10:45AM (EDT)
What: Classes are imaginative, playful and vary from very active to quietly meditative. Children will explore yoga poses and relaxation techniques through stories, games, books and songs which help to develop their confidence, awareness, focus and their interactions with peers within a safe, supportive environment. Fun for all!

For Tweens, Teens & Adults:

Groove & Flow Yoga & Dance Break   https://commonstreet.zoom.us/j/953634210 Mon. 5:00-6:00PM (EDT)
Groove and Flow is a mix of yoga, dance and mindfulness that affords the participants the opportunity to explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities.

Groove & Flow Yoga  https://commonstreet.zoom.us/s/781560765 Thurs. 5:00-6:00PM (EDT)
Breathe, move, meditate then deeply relax. With a blend of styles, this yoga class aims to help you realize your true blissful self. This class designed to strengthen your body, mind, and spirit is balanced with relaxation and meditation. All levels welcomed for this one of a kind experience.

*I am holding space for everyone, with no expectations. I appreciate gratefully the donations of love I receive! *suggested donations $5-$20

**************************************************************************************************************************************************************************************Free fitness videos offered through the Natick Recreation & Parks YouTube channel. Videos are posted every day Monday-Friday at 11:00AM (EDT) with an active fitness class that is fully accessible and inclusive . Classes are taught at a level for tweens/teens but it available to all to join. 

Flamenco Monday taught by Eve Costarelli

Groove & Flow Yoga Wednesday taught by Eve Costarelli

(Fitness classes being offered Monday-Friday, please check them out!)